10-Minute Deep Core Workout
This 10-minute core workout targets the deep core, obliques and rectus abdominis for stronger bracing, posture and low-back support. These are 9 of the most effective core exercises, and include a mix of anti-rotation/anti-extension and controlled rotation to build real, functional strength throughout the deep core. Modifications are provided to scale this home workout from beginner to advanced.
Training your abs is great, but if you really want to see stronger lifts and easier daily movements, you need to start training your deep core.
As a certified personal trainer and busy mom of 3, I’m all about quick and dirty workouts. That’s why I love this 10-minute core workout so much. It’s simple but effective, thanks to smart programming and intentional exercises.
Just 10 minutes of core exercises can improve strength, increase muscle definition, lead to better posture and bracing, reduce lower back pain, improve balance and athleticism and decrease risk of injury.
The 9 exercises found in this workout focus on the deep core, but will also fire up the:
- Upper abs
- Lower abs
- Erector spinae (lower back muscles)
- Obliques (muscles along the sides of the body)
- Rectus abdominis (“6-pack” muscles)
To make this quick ab workout as effective as possible, I’ve programmed a mix of rotation exercises (creating movement through the core, like bicycle crunches) and anti-rotation exercises (resisting movement through the core, like bear crawl taps). This mirrors the way your core is designed to work, and makes the workout even more functional for your real life.
A strong core is the foundation of all your strength. Your core works like a natural corset or stabilizing belt for the spine and pelvis. When it’s strong and switched on, it keeps you upright, aligned and stable — whether you’re moving through daily tasks or lifting heavy weights during strength training and cardio workouts.
Today’s ab workout specifically focuses on the deep core muscles, which are often overlooked and undertrained compared to the more visible rectus abdominis (“6-pack”) muscles. When the deep core is weak or underactive, your hips, back and legs often compensate, putting extra stress on the body and increasing the risk of lower back pain or knee injuries.
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Workout Details
This 10-minute core workout stacks together 9 of the best core exercises to build functional core strength. Modifications are provided for both beginners and advanced athletes to scale this core workout for all fitness levels.
If you’re pregnant or postpartum, I recommend substituting this prenatal ab workout or this postpartum core workout. I recommend adding core workouts like this one to your routine 1-2 times a week to improve strength and definition in the abs and core. Option to add daily 10-minute ab workouts (like those found in this 7-Day Ab Challenge or 30-Day Daily Ab Challenge) for extra emphasis on the core.
Workout Equipment:
No equipment, just your bodyweight.
Workout Instructions:
Follow along with the guided Deep Core Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 9 Deep Core Exercises
- Timed Intervals (40 seconds of work, 20 seconds rest; complete as many reps as you can in the timed interval)
- Perform Each Exercise x1 Set (No Repeat)
Note: I re-filmed this workout to improve the audio and video quality (and change up some of the exercises!). You can find the original workout video here. If you try both, I’d love to know your favorite!
Workout Outline
1. Lying Core Activation
Targets: The deep transverse abdominal muscles (TVA) and pelvic floor muscles. These muscles support your internal organs, your inter-abdominal pressure system, and provide stability and mobility of your lower spine.
How To Do Lying Core Activation (360 Breathing)
- Lie flat on your back with your knees bent at 90 degrees and feet flat on the floor. Find your hip bones and move your fingers 1 inch inwards.
- To find your transverse abdominis muscles, fake cough. The muscles you feel ‘pop’ when you cough are your transverse abdominis muscles.
- To engage them, take a deep breath and allow your core and pelvic floor to relax. Imagine there is a string between your hip bones, and as you exhale, that string (or your TA muscles) is pulling your hip bones together.
- As you inhale, let the belly expand (let your back pop off the ground).
- As you exhale, pull the belly in tight and think about tucking the tailbone underneath you to press your back into the mat or wall.
2. Bent Leg Lift
Targets: Deep transverse abdominal muscles (TVA), lower abs and hips.
How To Do A Bent Leg Lift
- With your low back pressing firmly into the mat and your abdominal wall wrapped tightly around your core, bring your legs to a 90-degree bend.
- Inhale as you lower first your right heel to tap the mat, then your left heel. Keep 90-degree bends in both knees.
- Exhale as you pull first your right leg, then your left leg back to starting position. The movement is slow and controlled.
3. Bent Leg Lift and Half Crunch
Targets: Deep transverse abdominal muscles (TVA), lower abs and upper abs.
How To Do A Bent Leg Lift and Half Crunch
- Lie flat on your back with your knees bent at 90 degrees and feet flat on the floor. Gently place your fingertips behind your head, elbows out wide.
- With control, lift your right knee to 90 degrees, stacking your knee above your hip.
- Exhale as you curl your upper body off the mat, crunching through your abdominal muscles to bring your elbows towards your knee.
- Inhale as you reverse the motion, slowly rolling your spine down to lay flat on the mat and returning your left heel to the ground.
4. Alternating Leg Kick Out
Targets: Deep transverse abdominal muscles (TVA), lower abs and hips.
How To Do An Alternating Leg Kick Out
- With your low back pressing firmly into the mat and your abdominal wall wrapped as tightly as possible around your core, bring your legs to a 90-degree bend.
- Inhale, letting your belly expand.
- Exhale as you pull your belly tight and kick your right leg out away from your body.
- Take your right hand and press it into your left inner thigh. Shoulders and neck can come off the mat.
- Hold this pose, starting with a 3-count, breathing through the movement.
- Relax, returning your legs to the starting position and lowering your head to the floor. Breathe, and repeat.
5. Dead Bug
Targets: Transverse abdomen, lower abs and hip flexors.
How To Do A Dead Bug
- Start lying on your back, core activated, to press your lower back into the mat.
- Lift your knees to form a 90-degree angle (knees stacked on top of hips), and extend your hands straight overhead.
- Contract your ab muscles as you extend your right arm overhead while simultaneously straightening your left leg. Return to the starting position.
- Then extend your left arm overhead while simultaneously straightening your right leg. Return to the starting position.
6. Bicycle Crunch
Targets: Rectus abdominis, transverse abdominal muscles and obliques.
How To Do A Bicycle Crunch
- Start lying flat on your back, lower back pressing firmly into the mat. Bring your legs to a raised 90-degree bend.
- Lift your head, neck and shoulder blades off the ground (avoid straining your neck). Place your hands behind your head and think about pressing your head into your fingertips.
- Lift your right elbow towards your left knee as you extend your right leg long. Think about bringing your right armpit towards your left knee to lift your upper back off the mat.
- Slowly return to the starting position and repeat on the other side. Pulling your left elbow towards your right knee as you extend your left leg long, your right elbow touches the mat.
- Continue to repeat this ‘bicycling’ movement, alternating knee to elbow crunches.
7. Pilates Hundred
Targets: Rectus abdominis and transverse abs.
How To Do Pilates Hundreds
- Start sitting on the floor with your legs bent at 90 degrees. Lean back slightly, sitting on your sit bones (two sitting bones and tailbone), keeping a nice, long spine, shoulders down and back.
- Place your hands behind your knees and lift your feet off the ground. Bent legs are extended out in front of you.
- If possible, slowly straighten your legs out in front of you. Raise the tips of your toes to eye-level or just higher.
- Then straighten your arms, extending them out at shoulder height, palms facing down. Pulse your arms up and down 2-3 inches, while holding this position (pilates hundreds or boat pose).
8. Bear Crawl Shoulder Tap
Targets: Deep transverse abdomen muscles, rectus abdominis (six-pack ab muscles), oblique muscles, shoulders, back, legs, glutes and quads.
How To Do A Bear Crawl Shoulder Tap
- Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees, pelvis even.
- Inhale as you let your belly slightly drop, raising your gaze up as you breathe into your belly.
- Exhale, drawing your belly button towards your spine. Tuck your toes under and lift your knees one inch off the mat, finding a bear crawl.
- Hold this bear crawl position, then perform a shoulder tap, tapping the left shoulder with the right hand.
- Return your right palm to the mat and repeat on the other side. Tap the right shoulder with the left hand, then return it to the mat.
- Continue this pattern, alternating shoulder taps.
9. Forearm Plank Arm Extensions
Targets: Transverse abdominals, upper abs, lower abs and shoulders.
How To Do Forearm Plank Arm Extensions
- Start in a table top position with shoulders stacked over wrists (soft bend in the elbows) and hips over knees. Drop down to your forearms, shoulders stacked over elbows and hands in front of you.
- Then step both feet back and extend the legs straight, balancing on your toes. Pull up on your kneecaps and push back on your heels to keep your core engaged as you find a forearm plank position. The body forms a straight line from your head through your heels.
- Keep your hips and shoulders stable as you alternate tapping first your right fingertips out in front of you, then your left fingers.
FAQs
How effective is a 10-minute core workout for strengthening abs?
10-minute core workouts are extremely effective at strengthening the abs. For best results, include a mix of extension, anti-extension, rotation and anti-rotation movements to train the core from all angles. Most people feel stronger in 4-8 weeks, assuming consistent training and progression.
What is the best daily core exercise?
Deep core breathing (also called 360 breathing, or transverse abdominal breathing) is the best daily core exercise because it is the foundation of all core movement. To find your transverse abdominis muscles, fake cough. The muscles you feel ‘pop’ when you cough are your transverse abdominis muscles. To perform deep core breathing, imagine there is a string between your hip bones, and as you exhale, that string (or your TA muscles) is pulling your hip bones together.
What is the number one exercise for abs?
The dead bug exercise is the #1 core exercise for beginners and advanced athletes alike. I personally love it because it’s accessible, effective, functional and scalable. If you’re a beginner, start with your bodyweight and bent knees to reduce the range of motion, making the exercise easier. If you’re advanced, add a dumbbell and straighten your legs.
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